ok for breakfast pancakes can be ok once in a while if you are using whole wheat or buck wheat mix with sugar free syrup, but the eggs are better w/o cheese and especially w/othe sausage, just make sur etheir egg whites or egg beaters add a piece of fruit and a glass of skim milk and you got yourself a well balanced breakfast, oatmeal's good too. get rid of the ham but the turkey and mustard on wheat is excellent, add in some veggies. for dinner try to get a complex carb( brown rice/whole wheat pasta)/a lean protein (like chicken/tuna) and veggies. Also it can be a pain but try adding in a couple of extra meals and lower your portion sizes, if this is to time consuming just bring some fruit/canned tuna along where ever you go and snack on that in between, a whey protien shake can fit in nicely for pre or post workout too. According to an estimate w/ the harris benedict eq remember this is just an estimate and im assuming your doing cardio at least 3 days a week on top of the lifting gives you a mantenance btwn 2800-3000 calories, because you are trying to cut you should try a 20% deficit probably around 2300-2400calories a day. Remeber this is just a start but this should lead you in the right direction read the stickies on nutrition, oh almost forgot make sure your hitting the compounds hard when your lifting hope this helps
